For the next 10 weeks we will begin each class with a superset strength/olympic movement combined with a gymnastics movement. The goal here is to continue getting stronger and efficient in the major lifts (more…)


Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters


Burpee Box Jump Overs (more…)

A. Handstand Practice- 10 minutes to work on handstands and handstand pushups. If you are efficient in your handstand, perform 5×8 shoulder taps. (more…)

A. 10 Minute EMOM- 5 Squat Cleans

B. 15 Minute AMRAP- (more…)

Partner “Helen”

3 Rounds (more…)

A. Pause Front Squat- 5×[email protected]% with 3 second pause in bottom

3 Rounds- (more…)

A. Deadlift- 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

B. 16 Minute AMRAP- (more…)


7 rounds for time of: (more…)

4 Rounds for time-

400m run (more…)